Friday 19.4.23

Friday 19.4.23

A.Primer

On every 90 sec x 3 rnds of:

Exercise 1: Gorilla Rows 16 reps 

Exercise 2: Sot Press x 6 reps 

B. Strength 

OHS

5/5/4/4/3 reps

*on every set 3-5 strict pull ups

C. Strength Conditioning 

Amrap 14 min 

10 Swings

10 Squat clean with DB (22.5kg/15kg)

10 Thrusters

1 wall climb

11 Swings

11 Squat clean with DB (22.5kg/15kg)

11 Thrusters

2 wall climb....

*keep on adding one rep at each exercise per rnd

* on every 2 min 1 Legless Rope Climb (Scale with 3 modified Rope climbs from ground)

Thursday 19.4.24

Thursday 19.4.24

A. Primer 

Alternate Emom x 6 

Odd: 2 Snatch Pull + 4 Muscle Snatch + 2 Hang Power Snatch 

Even: 5 Strict Push Ups Tempo 2/3 sec + Straight arm plank 15 sec

B. Strength 

In 10 min 

Option 1: Build a heavy 3Rm TnGo Power Snatch

or 

Option 2: Build a heavy 6Rm Snatch Dead lift

C. Strength Conditioning

5 Rnds of: 

Min 0-2 min : Amrap Ladder 1/2/3/4/5/6/7/8...... Hang Power Snatch (45/35kg)

* On every rnd 25 DU

or 

 Amrap Ladder 2/4/6/8/10/12/14/16...... Hang Power DB Snatch (22,5kg/15kg)

* On every rnd 25 DU or 7 Box Jumps

Min 2-3: Amrap ring dips or dips

 

Wednesday 17.4.24

Wednesday 17.4.24

A. Primer 

On every 90 sec x 4 rnds :

Exercise 1: Hip Thrusts 15 reps or Single Leg Dead Lift 12 reps or Negative Nordic Curl 8 reps

Exercise 2: Bulgarian Split Squat 7+7 reps

B. Strength 

Front Squat 

4/4/4/4 reps 

C. Strength Conditioning

5 rnds of :  

Amrap 3 min 

15/12 Kcal 

20 mt Walking Lunges (20+20kg / 12+12 kg)

15 Toes to bar (Scale with v-ups)

* Rest 1 min  

Tuesday 16.4.24

Tuesday 16.4.24

A. Primer 

Emom x 6 :

Exercise 1: 3 Clean Pull + 3 Muscle Clean + 3 Strict Press

Exercise 2:  3-5 reps Strict Pull ups + 15 sec Chin up hold or 5 Retraction pull ups + 15 sec Shoulder retraction 

B. Strength 

Push Press

5/5/5/5

* on every set 6-8 face pull on rings 

C. Strength Conditioning

2 min work : 90 sec rest x 5 rnds 

5 Bar muscle ups (Scale with pull ups or Jumping Bar muscle ups or Dips) + 1 Rnd DT (50/40kg) remaining time amrap burpees over bar  

Monday 15.4.24

 A. Primer 

Alternate Emom x 8 :

Exercise 1: Kang Squats for 45 sec

Exercise 2: Ab rollouts or tuck v-ups 

B. Strength 

Back Squat 3/3/3/3/ reps

C. Strength Conditioning 

Amrap 12 min 

200mt Ski/Row/Run or 400mt Bike

10 Squat clean (60/40kg)

*on every rnd add one rep at squat clean 

Friday 12.4.24

Friday 12.4.24

A. Primer 

Mash up Tabata 6 min :

Exercise 1 : Swings (16/12kg)

Exercise 2: DU or Box Jumps (50/40cm)

B. Strength 

Push Press

8/6/6/4 reps

* On every set 25 sec Hollow Hold with weights

C. Strength Conditioning

5 rnds of 

On every 3 min :

1 Rope Climb / 11 Hspu or 11 Push press with  DB (20/15kg)/ 17 DB Snatch

Thursday 11.4.24

Thursday 11.4.24

A. Primer 

On every 120 sec x  3 rnds of :

Min 1: Gorilla Rows 45 sec + Push Ups 45 sec

Min 2: Hip Thrusts 45 sec or Single Leg Deadlift alternate 45 sec + Kang Squat 45 sec

B. Strength 

Back Squat 

5/5/4/4/ + Back off set

* on every set 5 strict pull ups

C. Strength Conditioning 

For Time 

5 Pull ups

5 Squat Clean (60/45kg)

10 Pull ups

5 Squat Clean

15 Pull ups

5 Squat Clean

10 Pull ups

5 Squat Clean

5 Pull ups

5 Squat Clean